You do not need a week off the grid to feel less glued to your phone. Small, realistic boundaries can reduce scroll fatigue without derailing work or family life.
Try charging devices outside the bedroom, silencing non-essential alerts after dinner, and picking one app-free morning each week. Replace idle scrolling with a short walk, a book, or music.
The goal is better attention, not perfection. Track how you feel after seven days and keep the habits that made the biggest difference.
